11-29-14

11-29-14
Practice Day

A) Tabata Ring Support Holds, Tabata Ring Bottom Holds, Tabata Handstand Hold (Free standing for advanced)

B) 5 Shoulder to Overhead (95/65)
10 Power Cleans (95/65)
15 Burpees over bar
400m Run
15 Burpees over bar
10 Power Cleans
5 Shoulder to Overhead

“I could feel my anger dissipating as the miles went by--you can't run and stay mad!” 
― Kathrine Switzer - first woman to run the Boston marathon as a numbered entry

11-28-14

11-28-14
Event Day

A) 10x1 Front Squat @ 75 % 1RM
Rest 80 seconds between sets

B) 3 Rounds- 
3 Min Running Clock to complete 500m Row, max reps DB ground to overhead
Rest 3 minutes
(score is the round with lowest reps G -> OH)

C) Lats and shoulder release with mobilabuddy, lax ball, foam roller or banded archers

“It's easier to stay in shape if you never let yourself get out of shape in the first place.” 
― Bill Loguidice

11-26-14

11-26-14
Practice Day

A) 7x3 Front Squats @ 70% 1RM
Rest 70 Seconds between sets

B) 3 Rounds -
60 seconds max effort Row for Calories
60 seconds max effort DB Push Press 
60 seconds max effort Box Jumps
60 seconds max effort Burpees
Rest 3 min 
(18 total minutes on clock, score total reps for each round)

C) 2 minutes on each leg finding and working out trigger points knee to hip with foam roller, lax ball, barbell or mobilabuddy

"You are what you believe yourself to be."

11-25-14

11-25-14
Practice Day

A) 3 Rounds - 
5 H2H KB Swings
5/5 Thrusters (5 left, 5 right)
5/5 Snatches

B) For Time:
300 Russian KBS

C) Mobility - Glute release

“A bear, however hard he tries, grows tubby without exercise.” 
― A.A. Milne, Winnie-the-Pooh

11-24-14

11-24-14
Practice Day

A) 5x5 FS @ 65% 1RM
Rest 60 seconds between sets

B) 10 rounds - 
3 Ground to Overhead @ 95/65#
3 Burpees Pull ups

C) Mobility Goat Work-
Focus on upper body trigger points

“The individual who says it is not possible should move out of the way of those doing it.” 
― Tricia Cunningham

11-27-14

11-27-14

The Gobbler
Grab a workout partner, family or friend and join us for our Thanksgiving Community WOD-

Each person does all reps, but partners must rest and work at the same time - to scale, divide reps evenly between partners

Run 400m (together)
50 DU/150 singles 
Run 200m
50 Sit ups
Run 200m
50 Pull ups (scale jumping pull ups)
Run 100m 
50 Wall balls (scale 5# DB Thrusters)
Run 100m
50 Burpees
Run 50m
50 second plank (each)
Run 50m
50 K2E (scale V-ups)

“No one wakes up in the morning and says, 'I want to gain 150 pounds and I will start right now!” 
― Tricia Cunningham

11-21-14

Friday
Moderate

1) Back Squat
10x2 @ 80%

2)Partner Metcon:
EMOM-20
5 rounds of:
Max effort for 30 sec on/off with partner...
1st min-Handstand taps or Handstand ladder walks
2nd min-BOSU Air squats or Air squats
3rd min-GHD Situps
4th min-Hollow Rocks on pull-up bar w/ towel between feet

Keep rotating through the minutes for five total rounds until the 20 minutes is up. First person works for 30 seconds, while the other person rests. Then the second person works the latter part of the minute, while the first person rests

11-20-14

Thursday "Event Day"
Moderate

1) "Elizabeth"
21-15-9
Power Cleans (135#/95#)
Ring Dips

-rest 10-12 minutes

2) Benchmark:
2 attempts of max # of reps - pull-ups (butterfly, kipping, or strict)
rest 2 minutes between attempts
-or-
2 attempts of max pull-ups with band with no jumping

"If you blame others for something that happens in your life, then you must wait until they change in order to get better." - Wayne Dyer

11-19-14

Wednesday
Moderate

Back Squats
7x3 @ 75%

Metcon:
40 Wall Balls (20#/14)
30 KB Swings (24/16
20 Cal Row
100 DUs (300 Singles)
20 Cal Row
30 KB Swings (24/16 kg)
40 Wall Balls (20/14#)

"Lost time is never found again." - Benjamin Franklin

"Do a little more each day than you think you possibly can." - Lowell Thomas

11-18-14

Tuesday
Moderate
Olympic

*Using no more than 60% of your 1RM Overhead Squat
1) OHS/Snatch
A. 3 sets of 3 Overhead Squats

B. Complex:
5 singles of Hang Power Snatch (above the knees) + Oh squat w/ 3 sec pause at bottom of squat...

C. 5 singles of Low Hang Squat Snatch (below knees)

2) Snatch Metcon:
EMOM-5
5 Squat Snatches @ 55% of your 1RM OHS
-rest 2 min-
EMOM-5
3 Squat Snatches @ 65% of your 1RM OHS

"Success is from walking from failure to failure with no loss of enthusiasm." - Winston Churchill

***We will be testing 1RM Snatch eventually since we did not get the max lift in two weeks ago.***

11-17-14

Monday

Moderate

Strength:

Back Squats

5x5 @ 70%

rest 1:30 between sets

Metcon:

AMRAP-15:

15 Knees to Elbows

10 Pistol squats (alternating, 5/5)

5 HSPU

1 Squat Clean @ 60% of 1RM 

"Pleasure in the task puts perfection in the work." - Aristotle

11-15-14

11-15-14
Practice Day

5x2 Rope Climbs
rest 90 seconds between sets

Then:
5
10 Push Press
20 Jerks
100 Superman Rocks
-each time you break form, perform 3 burpees
20 Back Squats (same weight as presses)
10 Front Squats
5 Air Squats

"Will it be easy? Nope. Worth it? Absolutely."

11-14-14

11-14-14
Practice Day

Strength:
10x1 Front Squat
Rest 70 seconds between sets

Then:
PVC Instruction and lift mechanics:
Muscle Clean and Rear Rack Split Jerk

Then:
21-15-9
Muscle Clean
Rear Rack Split Jerk's @ 50% 1RM Jerk

Remember, it's still a practice day and movement efficiency is the Key!

"Nobody cares about your excuses. Nobody pities you for procrastinating. Nobody is going to coddle you if you're lazy. It's your ass. You move it."

11-13-14

11-13-14

Practice Day

Skill and Strength
5x5 Double KB Floor Row and 5 Double Military Press
-you may share with a partner and alternate rounds and rest

Then:
Tabata (alternating hands each 30 seconds)
- Single Arm Lunge and Press
- Single Arm 1/2 Get-up
- H2H Russian Swing

"Imagine what you can do if you do all you can."

11-12-14

Event Day
Strength:
7x3 FS@55% rest 60 seconds between sets

Then ;

10 Rounds for time:
7 Squats
7 Burpees

"What have you done today to make you feel proud?"

11-12-14

11-12-14
Event Day

Strength:
7x3 FS@55% rest 60 seconds between sets

Then ;

10 Rounds for time:
7 Squats
7 Burpees

"What have you done today to make you feel proud?"

11-11-14

11-11-14

Practice Day
Honoring Veteran's Day

In teams of two:
Complete 50 total jumping, kipping, or butterfly pull ups while holding a folded towel between feet to maintain proper dynamic movement pattern
- each time towel drops, perform 10 hollow rocks together

Then:
-Using one hand only, the other must remain at side the entire time, switch hands at the 10 minute mark
-EMOM for 20 min, partners alternate minutes-
****Think of yourself as missing the arm that's not being used and honor our veterans, particularly those who return from deployments with irreversible injuries*****

Perform one round of bear complex with one hand at PVC/15#/30#
1 full clean
1 push press (no thrusters) to rear rack,
1 back squat
1 push press to front rack

"Fit is not a destination, it is a way of life."

11-10-14

Monday
Practice Day

Strength:
5x5 FS @ 50%
Rest 45 seconds between sets

Then: Practice Effort-
To work on and reinforce running form:
2x200 rest 2:00 between each...

Then : Event Effort-
Timed 1 mile

"Nothing great was ever achieved without enthusiasm."
-Ralph Waldo Emerson

11/7/14

Friday
Heavy week

7x1
Clean

3 rounds for time:
15 cal row
30 pushups
...
Mobility:
Banded spiderman into pigeon stretch
Shoulders

"Life is like riding a bicycle. To keep your balance, you must keep moving." - Albert Einstein